4: Behavioral Coaching

Question 1

_____ _____: Bodily Movement, results in energy expenditure and encompasses many modes and intensities. Movement that isn’t structured exercises such as recreational pursuits.

Answer 1

Physical Activity

i.e. golfing, gardening, walking a dog

Question 2

Define Adherence:

Answer 2

Level of commitment to a behavior or plan of action.

Question 3

_____: Acting in accordance with how one wants to behave

Answer 3

Autonomy

Question 4

Define Intrinsic Motivation:

Answer 4

Engagement in an activity or behavior because they feel a sense of satisfaction

Question 5

_____ _____: A communal space, separate from home or work, where client experiences their own sense of indentity and relationship to others

Answer 5

Third Space

Question 6

_____ _____ _____: Client interventions that are used to change some determinant of behavior

Answer 6

BCTs (Behavior Change Techniques)

Question 7

T/F:

Self-Efficacy is One’s belief that they can complete a task, goal, or performance

Answer 7

True!

Also known as self-confidence

Question 8

Define Ambivalence:

Answer 8

Describes a person’s state of mixed feelings about a situation

Question 9

Define Self-Monitoring:

Answer 9

Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log

Question 10

_____ __ _____: Refers to the psychological, social, or environmental factors that influence behavior

Answer 10

Determinants of Behavior

Question 11

Define Intension:

Answer 11

A construct that captures motivational factors that influence behavior. it indicates how hard people are willing to try and how much effort they are planning to exert.

Question 12

_____-_____ _____: A Broad theoratical framework for the study of human motivation

Answer 12

Self-determination theory

Question 13

Define Autonomous Motivation:

Answer 13

Motives for exercise relating to valuing the outcome, exercise being consistent with identity, or enjoying exercise

Question 14

_____: A concrete representation of when and where exercise will occur

Answer 14

Planning

Question 15

Define Attitudes:

Answer 15

The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest

Question 16

_____ _____: the expected positive and negative consequence of a behavior

Answer 16

Outcome expectations

Question 17

T/F

Stress is the state of mental or emotional tension from demanding circumstances

Answer 17

True!

Nice work :)

Question 18

T/F

Perceived behavioral control is an evaluation of whether one has the means, resources, and opportunities to perform a behavior

Answer 18

True!

You’re on a roll O0o.

Question 19

Define Affective judgement:

Answer 19

Expected judgement or enjoyment influenced by emotions

Question 20

T/F:

Belief that an important person or group of people will approve and support a behavior is referring to Subjective Norms

Answer 20

True!

NOICE

Question 21

T/F:

a client not exercising and not planning to start exercising within 6 months is in Contemplation

Answer 21

False!

PREcontemplation

Question 22

T/F:

When a person is thinking about implementing change but has not yet taken any steps to get started, other than taking action within the next 6 months, they are in Contemplation

Answer 22

True!

There ya go ;)

Question 23

Define Preparation when making change:

Answer 23

Client intends to act in the near future, usually within the next month

Question 24

T/F:

Making specific modifications in exercise routine within the past 6 months is called Maintenance

Answer 24

False!

This is Action

Question 25

T/F: Exercising for more than 6 months and working to prevent relapse is called Maintenance

Answer 25

True! Nice work champ

Question 26

_____ _____: Reflection of the clients' weighing of the pros and cons of changing

Answer 26

Decisional Balance

Question 27

_____: ability to identify with another person's feelings, attitudes, or thoughts

Answer 27

Empathy

Question 28

_____: a relationship in which two people understand each other's ideas, have respect for one another, and communicate well

Answer 28

Rapport

Question 29

_____ _____: Process of seeking to understand the meaning of the speaker's words and restating the idea back to the speaker to confirm that they were understood correctly

Answer 29

Reflective listening

Question 30

_____ _____: Listening style that involves having genuine interest in what the speaker is saying; requires the listener to fully concentrate to understand the speaker's message

Answer 30

Active listening

Question 31

Define Closed-ended Questions:

Answer 31

directive questions that can be answered with one word; yes or no

Question 32

Define Open-ended Questions:

Answer 32

Nondirective questions that can't be answered with a simple yes or no; they require critical thinking to formulate a response

Question 33

T/F: Short sentences that continue the client's thoughts and add momentum to the conversation are called Linking Summaries

Answer 33

False! Collecting Summaries

Question 34

T/F: Summaries that tie together information the client has presented, perhaps even from previous sessions are called Linking Summaries

Answer 34

True! Good work

Question 35

T/F: Summaries used to wrap up a session or announce a shift in focus are known as Collecting Summaries

Answer 35

False! Transitional Summaries

Question 36

Define Affirmations:

Answer 36

Positive statements about character strengths

Question 37

_____ _____: Client-centered, directive method for enhancing intrinsic motivation to change by exploring and resolving ambivalence

Answer 37

Motivational Interviewing

Question 38

_____-_____: An internal conflict that occurs when an individual compares their actual self with their ideal self

Answer 38

Self-discrepancy

Question 39

T/F: Sustain talk is talk that represents and predicts movement away from change

Answer 39

True! WAY. TO. GO.

Question 40

T/F: Sustain talk is talk that reflects movement of the person toward behavior change

Answer 40

False! Change Talk

Question 41

What do the letters in SMART represent when goal setting?

Answer 41

``` Specific Measurable Attainable Realistic Timely ```

Question 42

Compare & Contrast: Outcome goal vs. Process goal

Answer 42

Goals focused on the end result vs. Tasks that are pursued to reach a final outcome

Question 43

_____ _____: a behavior change technique that links a goal-directed response to situational cues ny specifying when, where, and how to act

Answer 43

Implementation Intensions

Question 44

_____ _____: A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses

Answer 44

Coping plans

Question 45

Give examples of methods for self-monitoring:

Answer 45

Journaling, making notes on a calendar, using a fitness tracker, etc.

Question 46

What are some benefits of self-monitoring:

Answer 46

- able to observe progress, thus enhancing self-efficacy - accountability for client, due to trainer checking in on their progress - awareness of precursors to behavior, leading to identify barriers/facilitators of exercise

Question 47

List some common Time Management strategies for self-monitoring:

Answer 47

- Assigning priorities to daily tasks and completing the more important ones first - Not acepting every request for one's time; keeping hours open for unexpected events and personal needs - Turning key tasks into repetitive habits - Scheduling buffer time between important tasks - Implementing systems of organization - Eliminating nonessential tasks - Limitin time spent on empty activities like scrolling through soc. media

Question 48

_____-_____: internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement

Answer 48

Self-talk

Question 49

Define Reverse Listening:

Answer 49

Replacing negative statements with positive statements

Question 50

Define Stopping

Answer 50

the ACT of saying "stop" out loud to undesired statements

Question 51

_____ _____: when people believe the exact content of their own thoughts

Answer 51

Cognitive fusion

Question 52

T/F: Appearance Imagery is the process created to produce internalized experiences

Answer 52

False! this is Imagery

Question 53

T/F: Imagery is when a person imagines appearance or health-related outcomes

Answer 53

False! Appearance Imagery

Question 54

T/F Appearence Imagery is when a person creates mental images that increase energy and/or relieve stress

Answer 54

False! Energy imagery

Question 55

T/F Technique Imagery is when individuals mentally rehearse their technique

Answer 55

True! Good thinking there :)

Question 56

Define Psyching Up:

Answer 56

the process to get oneself into a stte of psychological readiness for performance